Notes
All sets should be submaximal and technical. The goal here is to accumulate excellent reps.
Ring Pushup: Feet elevated to level of hands. Control eccentric, pause at both ends, emphasizing depth at bottom and lockout at top. Scale movement to pushup.
Chin-Up: Supinated grip. Control eccentric, pause at both ends. Athletes who can easily perform sets of 6 with excellent mechanics may add load. Athletes who cannot perform strict chin-ups should perform negatives or ring rows.

EXTRA WORK:
Rope Climb Development

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: